The vitamin D and sleep protocol, tracked honestly
SleepHelpr tracks the 90-day B-complex course, the 60–80 ng/mL vitamin D target, and a daily record of what's actually happening — built around a protocol from a viral podcast episode, and honest that not all of it is proven.
Today
The B-complex countdown to its stop date, and your vitamin D level against the target band.
Protocol
The three phases, and the four rules the protocol won't let you skip past.
Labs
Vitamin D and B12 charted against the band they're supposed to land in.
Journal
Sleep quality, hours, and the symptoms that tell you if a dose is too high.
Learn
21 papers, each rated for what it can actually prove — including the ones that disagree with the protocol.
A hard stop, not a suggestion
The B-complex course has a calendar date it ends on. The app counts down to it and won't let it drift into "eventually."
Dosing follows your level
No fixed numbers pretending to fit everyone. You log your actual lab result; the app shows you where it sits against the target band.
Symptoms are a dial, not noise
Restless legs and burning feet can mean the B-complex dose is too high — the same signal as B6 nerve irritation. The app flags the pattern.
Where the evidence actually stands
Low vitamin D is common and tracks poorer sleep. Supplementation gives a modest improvement in sleep-quality scores. Gut bacteria really do make B vitamins.
That vitamin D deficiency stops the microbiome producing B vitamins, that 60–80 ng/mL is the right target, and that a 3-month B-complex course resets anything. These come from hypothesis papers, not trials.
The 2024 Endocrine Society guideline advises against exactly the routine testing and level-guided dosing this protocol is built on. The largest randomised trial found no benefit on its endpoints.
Nothing you log ever leaves your phone. SleepHelpr makes zero network requests — no account, no server, no analytics. Your labs and symptoms stay in this app's local storage, full stop. Read the privacy policy →